Ryan Leech Interviews Katrina Strand

R: You’re a world class mountain biker and personal trainer (www.strandtraining.com), so a simple question to start might be why did you decide to squeeze yoga into the mix?

K: I use yoga as a supplement to my lifestyle and training. Whatever the situation, I absolutely have to make time for yoga. I spend a lot of time hunched over my mountain bike. I need ways to open up the shoulders and hips, and even out the kinks and imbalances. Yoga is part of my solution!

  Ryan filming with Bjørn Enga for Kranked, just down the hill from the yoga studio. Photo ~ Ian Hylands

R: Yoga sure is magic for that closed hunched cyclist stance, ahhh yes! You’d mentioned solutions to these bodily kinks and imbalances, have you noticed any unexpected or bonus solutions through your regular yoga practice?

K: The biggest bonus for me has been the mobility that yoga has helped me develop. For me, the mobility that I have created on the yoga mat directly translates to the mobility I feel in life. Not only for how I feel on a day-to-day basis, but also for how I can move on my bike, and in other sports. If you can’t move properly off the bike, you can’t expect to move properly on the bike.

R: So true! From the before yoga perspective I used to think I did move properly on my bike, it wasn’t until after yoga that I discovered how limited I actually was…like most things, you have to experience it to understand it. How about the mobility in life you’d mentioned, can you give any examples that others might relate to?

K: A lot of people can relate to having tight hips! If you have tight hips, your body may compensate by finding that extra range of motion in the low back – which can lead to all sorts of problems, which I’m sure many of us know all too well.

As I’ve said, yoga targets creating mobility where you are supposed to be mobile, but, it also targets creating stability where you are supposed to be stable. In the example above, it has a huge emphasis on hip mobility and torso stability. So, with regular yoga practice (alongside a strength training program) you can eliminate physio, chiropractic, massage, or any other ‘band aid’ type therapy, and take care of yourself. I’m not saying that those therapies are bad, but I am saying that there is a time and a place.

My biggest gain personally has been in the shoulder mobility and stability yoga has helped me gain and maintain. I’ve had some pretty nasty injuries with my shoulders that have translated into chronic pain in my upper back and neck (neck pain, another example many can probably relate to!). By constantly working on my shoulders through yoga practice, I can really keep any aches under control. Who doesn’t want to feel good??

Katrina smashing trail in last year’s Betty vs. Veronica race. Photo ~ Todd Hellinga

R: So there certainly is hope for all those bashed up bikers! If there was a theme to your internal dialogue for before, during, and after yoga practice, what would they each be?

K: Yep, a bit of determination and commitment and we can all feel strong and healthy, and normal (ish)!

An internal dialogue . . . well, that leads us to another reason to do Yoga! I actually try to keep my internal dialogue to a minimum. I do have mantras though, which change, but the common theme is relax and focus. My life is so go go, and Yoga offers the opposite for me. It’s a time to leave everything else that is going on in life, and focus on the task at hand, while staying relaxed and calm. I think it’s important to have these sorts of activities in your life, for your mind. A calm mind can really translate to how you feel physically, too.

  Ryan teaching a full class. Lululemon attire is not required. Feel free to wear board shorts and a t shirt.

R: Fully agree Katrina, the body-mind connection is undeniable, and a simple mantra practice can be very helpful if embraced, especially in combo with yoga; it’s a similar reason why many yoga teachers ask student to come up with intentions or reasons as to why they’re at class. Curious as to what your favorite yoga postures are for cycling and why?

K: There are so many postures that are good for cycling . . . but my favorite these days are Firelog, which really gets into the outer hips. The piriformis muscle is always so tight in cyclists, and this pose is amazing at opening up that area.

My other favorite is Plow, mostly for what it does for the thoracic area. The upper back works hard in cyclists, and this pose really creates space in this part of the spine.

R: Ahhh yes, if those reading are familiar with firelog and plow, you’ll also know how good they feel, and if not, drop on in on Sunday afternoon, I’ll weave them into the flow. Katrina, you’ve been more than generous with your time, so I’ll thank you now and leave you a chance to close with any lingering yoga/cyclist thoughts for this NSMB.com audience…

K: Well, I probably made it pretty obvious how important I think a proper strength and conditioning program is for our performance on and off the bike! Having Yoga in your program, or yoga inspired ‘moves’, well, it’s mandatory! Commitment will lead to results and then you will know what feeling good is all about.

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This Sunday, January 22nd, Ryan will be teaching at the Anne MacDonald Studio beside the Presentation House Theatre here in North Van (map below) from 1:45-3:00pm. This will be a regular class throughout the winter. Everyone is welcome and no previous experience with yoga is required. It’s also a bargain. Prices below.

$10 drop-in
Punch Pass:
5 Class Card: $40
10 Class Card: $75
Any class, any location, no expiration

Ryan Leech
Professional Integral Coach™ | Pro Mtn. Biker | Certified Yoga Instructor
ryanleech.com
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For more on Ryan and his yoga experience click here for our interview with Ryan.

Or to hear Ryan talk about yoga on his web site click here…

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Katrina’s had a big influence on the Canadian DH scene, and that didn’t come without a lot of work. Her approach to being a strong and healthy athlete includes yoga, for a number of reasons. Do you work out your bike-related injuries with yoga? Speak below…